Pacing for Tigers

YHC had been looking forward to Qing Tiger Blood ever since completing RRCA coaching certification. Equipped with a pace chart to give Pax personalized recommendations for our interval repeats, I committed to Q when Mr. Terrific said he was traveling this week.

After Running 4 the John + Thunder the day before EC wasn’t going to happen. I pulled in at 0520 to Skidmark’s truck and Cupid wasn’t far behind. 0530 hit and we were off.

FNGs: Nope
Warm Up:

Mosey to the parking lot near the track. SSH x10 IC, Daisy Picker x10 IC, Imperial Walker / Hillbillies x10 IC. Mosey over to the track for a warm up lap which ended with hip openers, Tiger Claws x10 per leg, and side to side leg swings.
The Workout:

We then did 4x 400m repeats at our designated short interval paces with 400m recovery in between. After 2 miles of interval/recovery work we triangle up for Low Slow Flutter x10 IC, Homer to Marge x10 IC + x5 IC per single leg, Tiger Claws x10, and front to back leg swings.

 

We then took a 200m recover jog and then did 2x 200m intervals with 200m recovery.

Mary:

Mosey back to the starting parking lot for left over right, right over left, forward fold, downward dog, and pigeon poses.
Announcements:

Bass Lake mulching – see social media. See announcements post.
T-Claps (Recognition):

All 3 pax ran long Wednesday morning and made it to speed work the next day. Great work guys!
Prayer:

Continued prayers for our country and community and for the men of F3 to step up and lead.